Zakudya Zofunikira (potumikira)
Zikhala - 183
Mafuta - 10g
Carbs - 21g
Mapuloteni - 3g
Nthawi Yonse 30 min
Konzani mphindi 15 , Cook 15 min
Mapemphero 6 (chikho chimodzi ndi 1/4)
Zamasamba zomwe mumazikonda zimakhala zokoma kwambiri. Choyamba, mumakonzekera zamasamba, zofiirira, ndi zobiriwira zakuda. Kenaka, mumapatsa chisangalalo ndi kuwonjezera mavalidwe anu a ku Asia.
Mbatata zamasamba zimakhala ndi zowonjezera zambiri kuposa mbatata zina, ndipo zimapezeka kwambiri mu vitamini A ndi potassium. Kabichi ali ndi Vitamini C ndi K ndipo imalowa mu gulu la masamba.
Masamba a Cruciferous ali ndi mankhwala otchedwa isothiocyanates, omwe angathandize kuchepetsa chiopsezo cha khansa zina, kuphatikizapo khansa ya m'mimba komanso ya m'mimba. Kuthamanga ndi matani a zitsamba zosakanizidwa ndi masamba ndi kuwonjezera kuzing'onongeka kochepa kwa mbeu za sameya kumapangitsa saladiyi kukhala yovuta, yozizira, komanso yosangalatsa kudya.
Zosakaniza
- Mbatata 3 kapena yam
- 1/4 chikho chophika mafuta a sesame
- 1/2 Zakudya zosakaniza mutu wofiira kabichi
- Kaloti wambiri
- 3 makango ang'onoang'ono
- 1 chikho cilantro
- 1 chikho arugula
- 1 supuni ya supuni ya sesame
- Supuni imodzi yoyera miso phala
- Supuni 2 mpunga wa viniga
- Supuni 1 supuni ya soya kapena tamari
- Supuni ya supuni 1 yatsopano ya ginger wonyezimira
- 1 yaying'ono adyo clove, opanikizika kapena grated
Kukonzekera
1. Zindikirani mbatata ndikuziika muzing'ono zazing'ono.
2. Kutentha mafuta a shuga mu skillet wamkulu ndikuwonjezera mbatata. Cook, oyambitsa nthawi zina, mpaka mbatata ayamba kufiira ndipo ali achifundo, pafupi maminiti khumi ndi awiri. Pogwiritsa ntchito supuni kapena spatula, sungani mbatata ku mbale yayikulu, kusiya mafuta otsala mu skillet.
3. Pakalipano, pewani kabichi wofiirira ndi julienne kapena kanizani kaloti.
Lembani mwapang'ono khungu la scallions ndipo muwang'ane cilantro ndi arugula. Yonjezerani zonse ku mbale ndi mbatata ndikuponyera pamodzi ndi mbeu za saga.
4. Kupangira chikatsulo: mu mbale yamkati, whisk pamodzi miso phala, vinyo wosasa, soya msuzi, ginger, adyo ndi mafuta otsala a sameke pophika mbatata.
5. Pewani kuvala ndi kabichi slaw ndikutumikira ndi mbeu zina zowonjezera pamwamba.
Zosakaniza Zosakaniza ndi Zobwereza
Onjezerani zowonjezera zowonjezera kwa ichi chophika chophimba ndi mbatata zonyezimira! Mbatata yamatope imakhala ndi mankhwala ochuluka kwambiri okhudzana ndi antioxidant mbatata, chifukwa cha mkulu wa anthocyanine ndi phenolic. Kuonjezera kuchuluka kwa mapuloteni mu saladi yowonjezera, onjezerani makapu a safu kapena ophika tofu. Pofuna kutentha kwa Thai, mmalo mwa nthangala zazitsamba, onjezerani 1 ounce (1 ochepa) a nkhanu zofufumitsa.
Malangizo Ophika ndi Kutumikira
Sangalalani ndi kuzizira kwanu tsiku lotsatira, pamene mbatata idzakhala yochepetsetsa.
Chinsinsichi ndichitsulo chachikulu chokhala ndi mbale ndi ophika . Saladi imakhala yabwino kwambiri ikadyeredwa mkati mwa masiku asanu kukonzekera.